Semper Fortis

[sheepdog223]

Training:

31 years old. Currently 195 lbs. 6’1’’.

Currently- checking ego, dialing way back on weight and dedicating myself to solid steady linear progression (starting strength with minor variations).

Goals: I work in law enforcement. Always gotta be ready for the fight. Make some new gains and set some new PR’s. I’d like to pull a 500 lb deadlift. 335 bench.

My “A” day and “B” day are as follows-

A: Squat: W/U- 5X3 work sets; Bench: W/U- 5X3 work sets: Either- weighted dips, or power cleans & / minor assistance work

B: Deadlift: W/U- 5x3 work sets; Press: W/U- 5x3 work sets; Row variations & wide grip pull ups or weighted chins

3 day lift week- either A-B-A or B-A-B pending progress on various lifts. Currently I need work on my squat so I am hitting my A day twice.

I do also mix in a “C” day which is very light- mostly riding the bike and doing things like bicep curls/ core- which I probably won’t log much

Background:
Began lifting in high school for football- was about 6’1 155-160 at age 16 and went into my senior season (17 y/o) at 212 pounds still 6’1. That was probably my window for newbie gains. We had good coaches that pushed us in the weight room. Did lots of bench, squats, cleans, deads and tons of assistance work. I will say that my clean and dead form probably did not get much critique and was probably not good.
After my senior football season was I cut down (slowly) to 170 and got into marathoning. This continued for a few years- no weights at all. Did my first full marathon when I was 21. When I started in law enforcement a few years later I decided I had better put some strength back on. I went back and forth between marathon training and weight lifting throughout my twenties with pretty wild swings in my weight. I would lift and bulk up to 210 and then decide I wanted to do another race and cut down to 180. I did not do ANY powerlifting or barbell focused (think starting strength) lifting in my twenties. Lots of bench (PR- 315 for a double when I was 25) and upper body. NEVER SQUATTED. NEVER DID LEGS.


At age 27 I had a bad shoulder separation in a bike accident and took about 20 months off from weights all together- no surgery. Just logged lots of miles running. This was bad. When I started lifting again (age 29) I spent a year doing a lot of light dumb bell and body weight stuff.
After about a year I felt ready to take aim at getting strong again so last summer I focused on steady deadlift and bench progression and GOMAD- per Rip’s advice. I put on 20-25 lbs and got my weight back up to 215 over about 3-4 months. Best bench single was 305 in june (2016)and best deadlift single was 415 in june.

Cut back down to 190-192 over fall/ winter and ready to get disciplined, stick to a training plan, add squats in, eat more again and make some gains.
I’ve cut my working set weights way back and plan to ride linear progression as long as I can- 10,12, 16 weeks? We’ll see. Once I begin to stall out I plan on 5/3/1 or the juggernaut method.

I figure my LP won’t last super long and I will be moving to an intermediate program any way. I will try to add some form check videos along the way.

[sheepdog223]

3/29/2017

Deadlift: W/U sets; work sets @ 275x5x3

Press: W/U sets; work sets @ 95x5x3

4/1/17

Bench: w/u sets; work sets 185x5x3
Squat: w/u sets; 205x5x3

Assistance work: close grip bench

4-3-17

Bench: warm ups; work sets: 190x5x3
Squat: warm ups; work sets: 210x5x3

Assistance: weighted dips 45lbs x8 x3 sets
dumb bell bench 80's x5, 90's x5, 100's x5

4-5-2017

Deads: warm ups; work sets: 285x5x3
Press: warm ups; work sets: 100x5x3

Assistance: dumb bell press, seated cable rows, wide grip pull up

4-7-17
Bench: warm ups // work sets- 195x5x3
Squat: warm ups// work sets- 215x5x3

assistance work: close grip bench

4-10-17
Bench: warm ups// Work sets: 200x5x3----> ended with drop set of 135x8 of close grip bench
Squat: warm ups// Work sets: 220x5x3

Assistance work:
close grip bench: 155x5, 185x5
Weighted dips: 5,5,5; WORK SETS (weight x reps): 50x5,75x6,85x7

4-11-17

Rest day- stationary bike, dumbbell curls, up right barbell row

[carson]

Don't be surprised if you peak over 200 lbs if you are following the program. Do you have the books? Have you consulted with a Starting Strength Coach yet? Best wishes.

[sheepdog223]

Starting weights are indicated by first 2 sessions logged above on 3-29 and 4-1: Bench- 185, Deads: 275, Squat: 205 and Press: 95. Yes on the books- I understand I have altered the program. And I further understand I may be chastised for this. But, one of the main reasons is that I want more deadlift workset volume per week than 1x5. Have not consulted a coach.

[sheepdog223]

Don't be surprised if you peak over 200 lbs if you are following the program. Do you have the books? Have you consulted with a Starting Strength Coach yet? Best wishes.

I hope to be back over 200- and figure I will soon. I am only a few pounds away. Adding whole milk back into my daily diet and increasing overall calories. Do you have to pay to be consulted by coaches on here with starting strength? Thanks!

[carson]

I hope to be back over 200- and figure I will soon. I am only a few pounds away. Adding whole milk back into my daily diet and increasing overall calories. Do you have to pay to be consulted by coaches on here with starting strength? Thanks!

Good question for which I haven't an adequate answer. I know coaches will answer questions here but a full consultation face to face will be of great help to anyone and will cost a little. He/she can help you to keep from making technique mistakes. Many, like my wife and I, see Sully twice per week. Others see him periodically for updates. Some come by once or twice a year. It all depends on how much help you need. I like the comraderie.

[sheepdog223]

4-12-2017

Deads: Warm ups: 135x5, 225x5, 245x2, 275 x2 WORK SETS- belted, alternate grip: 295x5, 295x5, 295x5 - felt great

Press: warm ups - 3 sets// WORK SETS: 105x5, 105x5, 105x5

Assistance: Dumb Bell press; Wide Grip pull ups: 8,8,8

Ended with some stationary bike.

[sheepdog223]

4-14-17

Squats- warm up sets x4 // Work sets: 225X5X3 - re-watched one of Rip's videos on squat form today- very helpful.

Bench- warm up with dumbbells // Work sets: 205x5x3 - felt great, tempted to AMRAP the last set, but want to be leaving some gas in the tank at this point.

Minimal rest between sets on everything- people waiting for the power rack and bench. Oh well. Good day.

Assistance work: close grip dumb bell bench.

[sheepdog223]

4-15-17

Eating lots.

[sheepdog223]

4-17-17

Challenging day. Had to work a double shift yesterday and got to bed around 2 am. Felt the short night of sleep this AM. Also limited on time and had to do 1 min rests on warm up sets and 2-3 min max rest times on work sets.

Squat:
Warm up- 135x5, 155x5, 185x3, 205x2, 225x1 // Work Sets: 230x5, 230x5, 230x5

Bench:
Warm ups- 135x6, 155x5, 185x3, 205x2// Work sets: 210x5, 210x5, 210x5

Assistance:
Light dumbbell close grip bench
Lying triceps ext w/ EZ curl bar: 75x 8, 85x10, 85x5